Greetings Friends,

We thought we might look a the Nutrition Facts Panel and how understanding them can help us make more informed choices. This label tells us how much is in a serving and what nutrients are in it. It lists the serving size, the number of calories provided per serving, the nutrients and those amounts per serving and the Recommended Daily Amounts. This information can help us track our daily consumption. Most average Americans are encouraged to aim for about 2000 calories per day. We should try for less than 20 grams of saturated fat. This can be replaced with unsaturated fats, whole grains, fruits and vegetables. Trans fat should be non-existent in 2020. The Daily Value of Sodium is 2300 mg, but the Harvard T.H. Chan School of Public Health, the Center for Science in the Public Interest and others urge the recommendation be lowered to 1500 mg. The Daily Value of Sugar is 50 grams but the American Heart Association recommends 25-36 grams per day. The average American consumes 82 grams per day. Checking the Sodium and Sugar amounts is one of the most important things to look for on the label since processed or prepared foods contain large amounts of both. Dietary Fiber should be 28 grams and most Americans fall short of that. Fiber is critical for overall digestive health. Adequate amounts are needed to prevent constipation and bowel problems. Inadequate amounts can also lead to excess weight gain and calorie intake due to not feeling full. Total Fat should be broken down into types of fat, but it usually still listed as Total Fat. We can focus on minimizing Saturated Fat and avoiding Trans Fat. The majority of Americans get enough Protein unless they are on a special diet. Cholesterol from food is no longer considered a concern for most people. With Carbohydrates, checking the Ingredients List is critical since all Carbohydrates are not created equal. Look for the first ingredient to be a whole grain such as Quinoa, Brown Rice, Whole Grain Oats, etc. Every food package should have this label and understanding it can help us make more informed food choices. The labels change as the F.D.A. makes new determinations. Vitamin D, Potassium, Calcium and Iron are all now listed. The Ingredients List is the second most important component of the food package. It is always a good idea to cross reference the two and see how they line up. Ingredients are listed in descending order by weight, but there is nothing to tell us exactly what those weights are. The list must be complete. Usually scanning the first three ingredients will give a good overall sense of the food. The first ingredient would, ideally, be a healthy whole food. We hope this makes your next shopping trip more informative. Stay happy and healthy!

Best Regards,

Misty and Dawn